A healthy vegan stir-fry is one of the easiest recipes to whip up for a quick meal.

If you have some frozen vegetables in your freezer and some pre-cooked rice, it can be even faster. Toss everything in your cast-iron wok, and you’ll have dinner in no time. The mixtures of veggies here are as a guide: there are other combinations you can use for wok recipes. One of the best parts of a stir fry is that as long as you have vegetables of different colors and textures, almost anything goes.

Note: If you decide to use a mixture of frozen vegetables, you can toss them in your wok straight from the freezer. Add the oil afterward for flavor (the ice on the vegetables will keep them from sticking).

Here are some healthy vegan wok recipes for you to enjoy!

 

 

Vegetable Mix Stir Fry

This recipe serves 6 people.

Ingredients

• 1 tablespoon olive oil
• 2 sweet peppers, different colors, sliced
• 1 handful sugar snap peas
• 1 cup carrots, sliced
• 1 cup mushrooms, sliced
• 2 cups broccoli, cut into small florets
• 1 cup baby corn
• 1/2 cup water chestnuts
• ¼ cup soy sauce or tamari
• 3 garlic cloves, minced
• 3 tablespoons brown sugar
• 1 teaspoon sesame oil
• 1/2 cup vegetable broth
• 1 tablespoon cornstarch

Optional ingredients for serving

• Chopped green onions
• Sesame seeds
• Fresh cilantro

Method

1. In your wok (or use a large skillet), heat the olive oil over medium-high heat.
2. Sauté the vegetables for 2 to 3 minutes or till tender.
3. In a bowl, whisk the soy sauce or tamari with the garlic, sugar, sesame oil, broth, and cornstarch.
4. Add the sauce to the vegetables and cook till the sauce is nice and thick.
5. Serve garnished with chopped green onions, sesame seeds, and fresh cilantro, if desired.

Tofu Veggie Stir Fry

This recipe serves 4 people.

Ingredients

• 2 packages firm or extra-firm tofu (14 ounces each), drained and pressed dry, cubed (1-inch cubes)
• 1/3 cup soy sauce or tamari
• 2 tablespoons freshly grated ginger
• 3 tablespoons brown sugar
• 2 tablespoons maple syrup 
• 2 tablespoons cornstarch
• 3 cups roughly chopped green beans
• 1 cup diced carrots
• 1 cup diced sweet pepper
• 3 tablespoons toasted sesame oil

Optional ingredients for serving

• Rice, quinoa, buckwheat, or noodles
• Fresh cilantro
• Sesame seeds

Method

1. Preheat the oven to 400 degrees F.
2. Put the tofu cubes on a greased or parchment paper-lined baking sheet and bake for 30 minutes. Flip over the tofu halfway to ensure even browning. Remove from the oven and set aside.
3. If you wish to serve rice with this dish, begin preparing your rice or another grain at this point.
4. Combine the soy sauce, ginger, sugar, maple syrup, and cornstarch in a bowl. Set aside.
5. In your wok or large skillet, heat the sesame oil. Sauté the veggies for 5 minutes or till slightly soft, stirring often.
6. Pour your sauce over the veggies and stir well to combine.
7. When the sauce is bubbling, add the tofu and stir. Continue to cook for 5 minutes and remove from heat.
8. Serve as is or over grain for a more filling dinner. Garnish with chopped fresh cilantro and sesame seeds, if desired.

 

 

Ginger Stir Fry

This recipe serves 4 people.

Ingredients

• • 1/2 cup soy sauce or tamari
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons sriracha (less if you don’t like it too spicy)
  • 1 tablespoon grated ginger
  • 2 tablespoons canola or another vegetable oil
  • 1 medium onion, diced
  • 2 sweet bell peppers, different colors, diced
  • 4 cloves garlic, minced
  • 1 zucchini, diced
  • 1 Chinese eggplant (or use bok choy), cut into 1/2-inch slices
  • 1 can water chestnuts (5 ounces), drained
  • 1 head broccoli, cut into small florets
• Rice, quinoa, or another grain (or noodles)
• Sesame seeds (optional, for garnish)

Method

1. 1. Combine the soy sauce, brown sugar, cornstarch, sriracha, and ginger. You can shake to mix using a jar, or with a whisk in a bowl. Set aside.
   2. Heat the oil in your wok and sauté the onion and peppers for 3 minutes. Add the garlic and cook for 1 minute more, then add the zucchini and Chinese eggplant or bok choy and cook for another 2 minutes.
   3. Add the water chestnuts and broccoli and cook for another 2 minutes.
   4. Pour your sauce over the veggies and stir well. Cook till the sauce thickens (about a minute or two). If the sauce is too thick, you can add in some water.

1. Serve as is, or over rice or noodles, sprinkled with sesame seeds.

 

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